What are dietary guidelines by WHO?

Dietary guidelines by world health organization

Based on well-established correlation between diet and various chronic diseases, WHO has suggested some dietary guidelines for healthy living.

Energy should be enough to support physical activity, growth and good health.

Weight: Avoid weight gain of more than 11 pounds in adulthood.

Fat: 15-30% of daily calories

Saturated fatty acids: < 10%

Polyunsaturated fatty acid: 6-10%

Omega-6 polyunsaturated fatty acid: 5-8%

Omega-3 polyunsaturated fatty acid: 1-2%

Trans-fatty acid: < 1%

Carbohydrates: 55-75% of daily calories

Sugars: <10%

Proteins: 10-15%

Cholesterol: <300mg

Salt: <5g/day

Sodium: <2g/day

Fruits and vegetable: 400g/day

Total dietary fiber: >25g/day

water: 2L each day or 6-8 glasses of fluid

Physical activity: moderate activity i.e. brisk walk for 1 hour/day.

Diet planning principal

There are 6 basic diet planning principles, each being the cornerstone of healthy eating behavior.

Adequacy

Diet should provide enough energy and nutrients to meet the needs for healthy living. Both over consumption and under consumption lead to malnutrition.

Balance

Balance: Diet that provide enough, but not too much of each type of food and help to ensure adequacy.

Energy ( Kcal ):

Ensure proper balance of energy i.e. energy intake must be equal to energy utilization. Intake should be enough to sustain metabolic activities and physical activities.

Nutrient density:

Diet should contain nutrient dense food i.e. foods that provide most nutrients for the least food energy. Instead of caloric dense foods, nutrient dense are better.

Moderation:

High fat and high sugar foods are tempting so they should be taken in moderation. Moreover, food should be taken in moderation. Intensive eating behavior can lead to deterioration in health.

Variety:

Meals should contain variety of foods i.e. portions from all foods groups. Since each group may be rich in different nutrients, having variety in meal planning will ensure supply of all essential nutrients in balanced proportions.

How to maintain a healthy diet;

Eat a balanced diet: A balanced diet contains the right combination of different foods, including fruits, vegetables, legumes (like lentils and beans), nuts, and whole grains.

Fruit and vegetables: A minimum of 400g (i.e., five portions) of fruit and vegetables a day is recommended. Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables.

Reduce salt intake: Adult salt intake should be limited to less than 5g (equivalent to about one teaspoon) per day.

Limit sugar intake: The intake of free sugars should be less than 10% of total energy intake, and a further reduction to below 5% is suggested for additional health benefits. Free sugars include monosaccharides and disaccharides added to foods by the manufacturer, cook, or consumer, and sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates.

Reduce fat intake: Saturated fats should contribute no more than 10% of total energy intake, trans-fats less than 1%, and unsaturated fats could replace saturated fats. Consuming unsaturated fats (found in fish, avocado, nuts, sunflower, canola, and olive oils) is preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard).

Protein sources: Choosing lean meats and poultry, and consuming a variety of protein foods, including seafood, lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

Limit alcohol consumption: Alcohol consumption can lead to health problems such as mental and behavioral disorders, including alcohol dependence, major noncommunicable diseases such as liver cirrhosis, some cancers, and heart diseases, as well as injuries resulting from violence and road accidents.

Remember, these are general guidelines and may need to be modified based on individual health conditions, dietary restrictions, and lifestyle. Always consult with a healthcare provider or a nutritionist for personalized advice.